The straight-arm pulldown is most often done from a standing position while using a straight bar or rope attachment in a cable pulley system. Attach the bar or rope to the top of the pulley system so you can achieve a full range of motion. Grab the attachment roughly shoulder-width apart and step back until tension is established.

By resting on the bench and taking your legs out of the equation, the chest-supported straight-arm pulldown will place all of the tension on your back and limit any help from additional body parts or extra momentum that may hamper your technique. The straight-arm pulldown primarily emphasizes the latissimus dorsi (lats) and the teres minor muscle.

Using a rope will allow you to extend your arms past your body to further engage the back muscles. Take advantage of this while using the rope. Lean your torso slightly forward before you begin the exercise. The cable straight arm pulldown is an essential exercise for improving scapular strength and stability.

To increase the difficulty of the straight-arm pulldown, use a longer rope or two rope handles at the same time. Reduce the load you’re using or attempt them with a band instead of a cable if you feel like back muscles other than your lats are taking over the straight-arm pulldown.